Bikini Body Workout: Weight Loss Guide

Having a fantastic body is something that runs in the mind of every girl. They would do everything to ensure that they get that great look, especially in a bikini. Bikini body workouts are known to be one of the best ways one can attain that great body shape. A workout and nutrition plan is required for this flattering look. Also, bikini body guide workouts will help in getting a beautiful body shape.

For you to be able to have this great body, you need to have a full-body circuit workout—one which you will be doing daily. For starters, you may note all of these exercises down so that you do not get confused or lose focus during your routine. A routine is good as it will help you follow the exercises to the latter, and it will also remind you what time is meant for what activity.

Also, ensure that you have a stopwatch that will help you in timing. This will help you time effectively, that is, time for exercises and for resting. Be sure to double-check your bikini workout plan before your workouts.

Whether you are looking forward to a beach vacation or you are just in preparations for summer, ensure you have a plan. With the bikini body guide workout plan, you will be able to get a perfect body shape. These workouts at most take four weeks to get you into shape. You are supposed to do the same workouts for a month until you reach your desired body shape. However, as the weeks go by, you will have to increase the intensity of these exercises. This means you will have to use supersets and drop sets that will help you shed off the extra weight or fat.

High-Intensity Interval Training (HIIT) workouts are designed to help you lose a lot of fat in a short period. However, for it to work perfectly, you need to put in the extra effort. Before you begin these workouts, ensure that you do warm-up exercises for about 5-10 minutes. It also includes some jogging and dynamic stretching. After the warm-ups, ensure that you use the ratio 1:3 of work and rest. For example, if you work out for 30seconds, ensure that you take a 90seconds rest. This cycle should be done for about 20minutes. As time goes by, cut out the ratio to 1:2. This will help boost the intensity. Every interval you take should be intense. After every intense activity, ensure that you take a rest for you to recover.

For better results, the bikini workout plan will be divided into weeks. Below is how your workout plan should be for the next four weeks. By following this plan, you will be able to get the most out of your time as well as that excellent body shape.

Week 1

This is the week that you are getting started on your bikini body workout. During the week, you are supposed to familiarize yourself with the daily workouts and exercises that you will be undertaking for the rest of your workout weeks. Be sure to note each exercise. Also, take rests of between 30-45 seconds. For three days, you are supposed to do a high-intensity interval training for at least 20 minutes per session. These sessions can be done anywhere you would want to do them that is on the bike, a treadmill, a dumbbell circuit etc..

Example Circuit:

The workout is a 7-exercise circuit. You’ll do all seven exercises in a row, resting 30 to 60 seconds between each exercise. So you’ll do the first exercise, rest 30-60 seconds, then the second exercise, rest 30-60 seconds, and so forth. Once you complete the last exercise, rest for 2 to 3 minutes, and then return to the first exercise.

The Workout

• Press (pushups or dumbbell chest press): 3 sets x 15 reps
• Row (inverted/bodyweight row or dumbbell row): 3 sets x 10 reps
• Squat (bodyweight or dumbbell/goblet squat): 3 sets x 8-12 reps
• Reverse lunge (bodyweight or with dumbbells): 3 sets x 6-10 reps/leg
• Dumbbell curl: 3 × 8-12 reps
• Dumbbell lying triceps extension: 3 × 6-10
• Side plank: 3 sets x 30 seconds per side

Week 2

During week 2, it is time now to increase the intensity of the exercises. Pair the exercises together and do them as supersets. What does a superset mean? This means that you are supposed to do two exercises back to back without no rest at all. After every one of these two exercises, you will have done your first superset. In between these supersets, ensure that you rest for about 30-45 minutes before going on to the next superset. This rest time will give your body enough time to rest. As for the HIIT, try to make it more intense for this week. Make it more than you did during your first week.

Week 3

During this week, you will continue with the super drop sets. But this is not like the previous week. For this week, for every superset you do, you will do a drop set. This means that you will continue with the exercises but will now be on a lower weight than before. For example, if you are doing the glutes and hamstrings, do a three superset of step-ups, then on the fourth superset, do a drop set of step-ups. Rest between 45-60seconds of each superset. You can do the exercises just as you did them in week two, just be sure to include the drop sets. Also, ensure that you do the HIIT. Add at least two ten minute sessions of walking bodyweight lunges. This will help mould your legs and butt for the bikini season. You can also choose to do a 15-30 minutes steady-state cardio workout.

Week 4

This is now the week that you are supposed to increase your daily exercises. In this last week, you are supposed to do all the exercises in a continuous cycle with no rest. After the end of every cycle, rest for about 60-90 seconds. Note: you should not rest in-between the exercises but after the end of every cycle. After the resting period is over, hit the cycle once again. Do at least four rounds every day. The schedule should be similar to that of week three but is more intense. Therefore, ensure that you have the required energy to pull this off for this last week.

These bikini body workouts will be of no use if the right nutrition does not accompany them. This means you need to have a healthy breakfast, lunch, and dinner. One mistake that most people do is eating lots of food at night, thinking that it will help them health-wise. However, this is one feeding habit that should be stopped completely. If you want a high intake of calories or foods, it is best at 3 pm. This works especially for those people who are looking forward to shedding a lot of weight. It has been proven that most people who shed a lot of weight have their meals early in the day rather than waiting for night time. So you should keep your dinners light. Eat more during your lunch hours that is early afternoon and around noon.

When it comes to adding proteins to your meal, ensure to incorporate eggs in your diet. Eggs have a great balance of amino acids that help build up the body muscles. These amino acids are essential for your body. When you eat eggs in the morning, you will not feel hungry easily during the day. This would be better rather than eating tough foods full of carbohydrates. The protein and fat will help you feel full throughout the day.

Having the right nutrition will also help you get back into that bikini body shape you have been longing for. Also, ensure that you take a lot of vegetables. Vegetables are known to have a lot of nutritional value that helps the body. Therefore, ensure that you incorporate vegetables at least twice in your diet every day. Through this, you will not gain a lot of unnecessary fats.

Come to think of it, all of these exercises are to help you get that great shape that you have been longing to have ever since. Another important thing you need to incorporate into your day to day life is Yoga. Yoga is beneficial, especially for the mind. Working out some poses, even without rolling out a mat will help you a lot. Doing some yoga, especially in the morning, will help you release some of the stresses you might be having.

Remember, Yoga is all about meditation; you, therefore, need to make sure that there are no distractions when doing it. You can also do the meditation in motion yoga. This means that you will have to take a small walk as you meditate. The more you stay fit, especially in the morning, the more you train your body to stay in shape. Also, Yoga is known to help you drift slowly into sleep very fast. One is able to sleep soundly after performing Yoga. Stress trains the body to absorb more fat, which can easily be reduced if you decide to do Yoga in the morning. How can you get that bikini body if you are not even able to ease the stress that you are going through? With Yoga, you are able to make your mind be at ease.

As you do the bikini body workouts, ensure that you keep track of the weight you are losing each day. You can also take photos of yourself before and after weight loss to encourage someone. Thus, as you undertake in the bikini body workout challenge, be sure to only target for the best. Positivity will give you the desires of your heart.